Quickfire Workout # 5: Basic Boxing Arms Workout

Author: Shannon Miller Lifestyle

Boxer Arms

If you want to have toned, chiseled arms, try our Quickfire Challenge Basic Boxing Workout.

Different punches and blocks apply different muscles in the arms and upper back to perform.

Basic Boxing Stance:

Protect the face by rounding the shoulders and pulling the fists close to the jaw line. Any position in between exercises should come back to this position.

SML TIP: Boxers do not stand still. Use your feet and legs to keep a little shuffle or jog going.

1. Basic Bag: pretend there is a basic boxing warm-up bag by your head. Move your hands around each other to hit the bag, like you are picking ice off of a glacier quickly.

2. Basic Jab: facing a corner rather than straight on, use the front arm to make a quick punch forward and right back in.

3. Basic Punch: Using the hand that is farther back, turn the body and the back foot to face forward while punching quickly out, and then back to the original position.

4. Basic Hook: Face straight-on. Keep the body low from the knees, not the hips and back. Keep your fist close to your face. Turn your body quickly, hooking your elbow toward the front, barely moving your fist from your face. Return to starting position.

5. Basic uppercut: Lower the body more with a deep plié. Keeping the elbows right by the ribs, push the fist up slightly, right by your jawline. Return to starting position. Work your way into an uppercut flutter.

6. Standing rear hand slice: Pretend an opponent has grabbed you from behind. Using the flat of your hand, slice quickly behind you, toward the lower abdomen, and then back. Turn your foot in cooperation with the rest of the body.

7. Standing elbow dig: Use the elbow to jab right behind you.

8. High elbow rear strike: Hold your fist in the other hand, pull the elbow up high. Push the lifted elbow right behind you, as if into an opponent’s face. Look where you strike and turn the body and feet in cooperation with the movement.

SML TIP:  When doing this Workout, Never stand too firm with feet planted. Your feet need to be able to move lightly with your body to keep the form and reduce stress on the joints.


Carrie Harper

This Quickfire Challenge Workout was designed by Carrie Harper, owner of CarrieFit  and ACE Certified Personal Trainer and Lifestyle/Weight Management Coach. She is is passionate about wellness education and believes education is power! She tries to give people the best information, and therefore the strongest programs, possible in the fields of health: fitness, wellness, nutrition, energy, and vitality. Check our her other fitness routines!

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